Weight loss and fiber? How do they work together?
When it comes to weight loss and sustaining a healthy weight, it is important to remember that it is not just dependant on exercise or nutrition! Nutrition and exercise MUST work together in order to burn fat and maintain a healthy weight!
When you eat you want to try to eat foods that are low on the glycemic index! The lower on the index these foods are the longer the release of glucose takes. This means you stay fuller, longer!
Some foods that are low on the GI are, kidney beans, apple, spaghetti, orange, green peas, banana! Fiber is important as it not only helps lower blood cholesterol levels and controls blood sugar but it also has a high satiety index.
A high fiber diet benefits those trying to maintain a healthy weight because you will feel less hungry for a longer period of time!
What burns calories? You do! Body=Car Muscles=Engine Food=Fuel
Cars will burn more gas as the engines get bigger! Our bodies work the same way. The more muscles we have on our frame the more calories we use. Like a car we do burn calories when we are idling around and depending on the size of the engine you will burn more calories!
A healthy, long term, successful weight plan will include some resistance training!
Saturday, May 31, 2008
Friday, May 30, 2008
Fat Blasting Workouts....
This workout will help trim you down in no time!!
Time yourself with a stopwatch!
Round 1
50 stepups onto a bench
50 pushups
50 squats or squat jumps
Round 2
50 stepups
5 - 45sec sprints
50 burpies or squat jumps
Work at a fast pace!
If you have any questions email me or comment on the blog about your time!
Time yourself with a stopwatch!
Round 1
50 stepups onto a bench
50 pushups
50 squats or squat jumps
Round 2
50 stepups
5 - 45sec sprints
50 burpies or squat jumps
Work at a fast pace!
If you have any questions email me or comment on the blog about your time!
Wednesday, May 28, 2008
Morning Meals...
Meal 1 - oatmeal with banana on top
Glass of orange juice
Meal 2 - Yogurt with berries, 2 pieces of toast with peanut butter,
glass of milk
Meal 3- 2 Pieces Toast, 2-4 eggs scrambled, orange,glass of milk
Meal 4 - Cold cereal with cut berries on top, whole wheat bagel
If you workout in the morning make sure to eat about 1-2hrs before you train!
Workout of the day:
Squats or Squat Jumps 2mins
Pushups 2mins
Situps 2 mins
Burpies 2 mins
To make the workout harder if needed, add a sprint between each exercise! Run as fast as possible for 30-45secs!
Glass of orange juice
Meal 2 - Yogurt with berries, 2 pieces of toast with peanut butter,
glass of milk
Meal 3- 2 Pieces Toast, 2-4 eggs scrambled, orange,glass of milk
Meal 4 - Cold cereal with cut berries on top, whole wheat bagel
If you workout in the morning make sure to eat about 1-2hrs before you train!
Workout of the day:
Squats or Squat Jumps 2mins
Pushups 2mins
Situps 2 mins
Burpies 2 mins
To make the workout harder if needed, add a sprint between each exercise! Run as fast as possible for 30-45secs!
Sunday, May 25, 2008
You have been lied to...
The one thing that a lot of people still believe is that slow paced aerobics burns more fat by working in the "Fat Burning Zone"
It is true that you burn a higher percentage of fat when you do a run because you are in the fat burning zone. However once you are done the workout, there is no additional calories burned!
With high intensity exercise you burn a lower percentage of fat BUT overall you burn more fat and calories because you continue to burn calories even after you stopped exercises!
This continuing burn is from EPOC, excess post exercise oxygen consumption! It can last up to 48hrs!
Because of the EPOC of high intensity workouts, even though you burn a lower percentage of fat than with aerobics, you burn MORE calories and fat overall!
EX.. Would you rather have 90% of $1 or 10% of $100,000?
SO by exercising with high intensity as often as possible you will burn that body fat and lose those extra pounds!
Workout for the day:
Run 800meters or 5min
25 Pushups
25 squat jumps
Repeat 3-5x
If you want a lighter workout,
Run 200meters 1.5min
10 pushups
20 squat jumps
Repeat 2-5x
Nutrition Corner:
Peanut butter is a good and cheap source of proteins and essential fatty acids. Protein aids in the growth and repair of muscle.
Go for ALMOND peanut butter, it is more expensive, however it contains less fat, sugar, salt!
It is true that you burn a higher percentage of fat when you do a run because you are in the fat burning zone. However once you are done the workout, there is no additional calories burned!
With high intensity exercise you burn a lower percentage of fat BUT overall you burn more fat and calories because you continue to burn calories even after you stopped exercises!
This continuing burn is from EPOC, excess post exercise oxygen consumption! It can last up to 48hrs!
Because of the EPOC of high intensity workouts, even though you burn a lower percentage of fat than with aerobics, you burn MORE calories and fat overall!
EX.. Would you rather have 90% of $1 or 10% of $100,000?
SO by exercising with high intensity as often as possible you will burn that body fat and lose those extra pounds!
Workout for the day:
Run 800meters or 5min
25 Pushups
25 squat jumps
Repeat 3-5x
If you want a lighter workout,
Run 200meters 1.5min
10 pushups
20 squat jumps
Repeat 2-5x
Nutrition Corner:
Peanut butter is a good and cheap source of proteins and essential fatty acids. Protein aids in the growth and repair of muscle.
Go for ALMOND peanut butter, it is more expensive, however it contains less fat, sugar, salt!
Thursday, May 22, 2008
Burning Calories....
We are going to be having a 12-12:45pm bootcamp Tues/Thursday on Jutland, starting May 27th!
If you or anyone you know is interested in joining the bootcamp visit the website for further details!
http://www.newimagebootcamp.com/
How to maximize your eating habits into fat burning!
To maintain a fat burning metabolism it is important to space your meals closely, every 2-4hrs!
By spacing the meals closely your metabolism is always working to convert the food to its appropriate form thus burning more calories per day!
Eat often and eat well! Portion size is also important aim for 200-600 calories per meal!
Arran
If you or anyone you know is interested in joining the bootcamp visit the website for further details!
http://www.newimagebootcamp.com/
How to maximize your eating habits into fat burning!
To maintain a fat burning metabolism it is important to space your meals closely, every 2-4hrs!
By spacing the meals closely your metabolism is always working to convert the food to its appropriate form thus burning more calories per day!
Eat often and eat well! Portion size is also important aim for 200-600 calories per meal!
Arran
Wednesday, May 21, 2008
Then there was...
I was thinking today of a great workout for off days!!
Here it is;
10 pushups
30 Squats
50 stepups onto stairs
Repeat 5x and record your time!
Good luck with this workout!
Food Tip: Make sure you are drinking skim or 1% milk, not 2%! Lower in fat and a better choice to aid in losing weight!
Also go for med, cheese, 21%MF, the lower MF(Milk Fat) the better, and less fattening!
PS. We are starting our noon hour bootcamp on Jutland, $99 bootcamp, Tues/Thurs 12-12:45pm, visit www.NewImageBootcamp.com for further info!
Here it is;
10 pushups
30 Squats
50 stepups onto stairs
Repeat 5x and record your time!
Good luck with this workout!
Food Tip: Make sure you are drinking skim or 1% milk, not 2%! Lower in fat and a better choice to aid in losing weight!
Also go for med, cheese, 21%MF, the lower MF(Milk Fat) the better, and less fattening!
PS. We are starting our noon hour bootcamp on Jutland, $99 bootcamp, Tues/Thurs 12-12:45pm, visit www.NewImageBootcamp.com for further info!
Monday, May 19, 2008
Camping and exercise....
It was a fun weekend for myself, my wife and kids!
We went camping and had a fun time away from all the traffic, cell phones etc...
It is really amazing how peaceful it is not to answer emails and phone calls for a few days...Hopefully no one reading was trying to get ahold of me!!
Anthony got to ride his bike for the first time which was awesome and he had loads of fun.
When I was in the campsite I got a ton of opportunity to see how someone can get exercise in...
You can walk up and down the campsite, find some trails to hike, try riding your kids bike..that alone is tons of exercise just trying to stay on!
Anyway, I hope everyone had a great weekend and if you are looking to get back in the swing of things and get in shape them don't forget to stay tuned to my blog for some circuits and fat burning exercises!
I will be writing tomorrow with some circuits...
Till then, stay healthy and eat right!
Arran
We went camping and had a fun time away from all the traffic, cell phones etc...
It is really amazing how peaceful it is not to answer emails and phone calls for a few days...Hopefully no one reading was trying to get ahold of me!!
Anthony got to ride his bike for the first time which was awesome and he had loads of fun.
When I was in the campsite I got a ton of opportunity to see how someone can get exercise in...
You can walk up and down the campsite, find some trails to hike, try riding your kids bike..that alone is tons of exercise just trying to stay on!
Anyway, I hope everyone had a great weekend and if you are looking to get back in the swing of things and get in shape them don't forget to stay tuned to my blog for some circuits and fat burning exercises!
I will be writing tomorrow with some circuits...
Till then, stay healthy and eat right!
Arran
Tuesday, May 13, 2008
Boot Camps and Sunny Weather!
It seems that we got a little change in the weather! Good news though!
We will be getting a nice, warm sunny weekend!
We were thinking of going camping this weekend with the kids!
It is an awesome experience for the kids to go camping and fun!
If you are going camping also make sure to take lots of sports items, soccer ball, hockey sticks, swim shorts. That is the good thing about camping, lots of exercise can be done and the best part is its FREE!
Anyway to another note, I would like to let you know 3 things!!
1. We have punch cards now available, $175(includes tax) for 10 session punch card!
2. We are going to be starting a Tues/Thursday noon boot camp downtown at on Jutland Rd, so if you or anyone you know works downtown and would like to attend boot camp, feel free to contact me! $99 for 8 sessions, twice a week!
3. We are having a SPECIAL boot camp price, if you pay for May, June, July; you pay only $125 per month which is a savings of $150 over the 3 months!!!
If you have any questions or concerns about any of the above mentioned details, please email or call me!
We will be getting a nice, warm sunny weekend!
We were thinking of going camping this weekend with the kids!
It is an awesome experience for the kids to go camping and fun!
If you are going camping also make sure to take lots of sports items, soccer ball, hockey sticks, swim shorts. That is the good thing about camping, lots of exercise can be done and the best part is its FREE!
Anyway to another note, I would like to let you know 3 things!!
1. We have punch cards now available, $175(includes tax) for 10 session punch card!
2. We are going to be starting a Tues/Thursday noon boot camp downtown at on Jutland Rd, so if you or anyone you know works downtown and would like to attend boot camp, feel free to contact me! $99 for 8 sessions, twice a week!
3. We are having a SPECIAL boot camp price, if you pay for May, June, July; you pay only $125 per month which is a savings of $150 over the 3 months!!!
If you have any questions or concerns about any of the above mentioned details, please email or call me!
Sunday, May 11, 2008
Mother's Day - Foods to Eat!
I hope you had a great Mother's Day,
We had great weather for it!
It is an important day to remember what our mother's have done for us and to be thankful to them!
We had a great day today along the Cordova Bay, it was an awesome view of the ocean and we had a REALLY good lunch!
On a lighter note, here is some great advice on foods to choose and how to lose that stubborn body fat!
When you are looking for a snack grab these;
Grapes - they may help prevent colon cancer.
Carrots/broccoli
Bananas
Apples
Kiwi
Mango
Any veggies/fruit
The key to aiding weight loss is to cut the calories, that can mean as little as cutting 100 calories daily.
It can stave off creeping weight gain — and that can decrease your risk of developing breast cancer.
Easy ways to cut calories:
•Replace 8 ounces lemonade (110) with lemon-flavoured seltzer (0).
•Trade a multigrain kaiser roll (180) for half of a whole wheat pita (70).
•Toss whole wheat pasta with 1 cup fire-roasted diced tomatoes (60) instead of 1 cup tomato sauce (160).
•Spread a sandwich with 2 tablespoons of hummus (50) instead of 2 tablespoons of mayo (180).
It is a good idea to walk off harmful fats
Brisk walkers may outpace joggers in lowering triglycerides, a blood fat linked with increased heart disease risk. Adults in a Duke University study who walked for 50 minutes 4 times a week decreased triglyceride levels by 22 percent, nearly twice as much as those who ran for the same time.
So you want to get in some cardio on your off days, when your not training!
Lower intensity workouts may control triglycerides better because they use fats as their primary fuel, while high-intensity efforts draw on the quick energy of glucose as well as fats.
So combine the high and low intensity! Aim for 45 mins per day, of exercise! The more the better!
We had great weather for it!
It is an important day to remember what our mother's have done for us and to be thankful to them!
We had a great day today along the Cordova Bay, it was an awesome view of the ocean and we had a REALLY good lunch!
On a lighter note, here is some great advice on foods to choose and how to lose that stubborn body fat!
When you are looking for a snack grab these;
Grapes - they may help prevent colon cancer.
Carrots/broccoli
Bananas
Apples
Kiwi
Mango
Any veggies/fruit
The key to aiding weight loss is to cut the calories, that can mean as little as cutting 100 calories daily.
It can stave off creeping weight gain — and that can decrease your risk of developing breast cancer.
Easy ways to cut calories:
•Replace 8 ounces lemonade (110) with lemon-flavoured seltzer (0).
•Trade a multigrain kaiser roll (180) for half of a whole wheat pita (70).
•Toss whole wheat pasta with 1 cup fire-roasted diced tomatoes (60) instead of 1 cup tomato sauce (160).
•Spread a sandwich with 2 tablespoons of hummus (50) instead of 2 tablespoons of mayo (180).
It is a good idea to walk off harmful fats
Brisk walkers may outpace joggers in lowering triglycerides, a blood fat linked with increased heart disease risk. Adults in a Duke University study who walked for 50 minutes 4 times a week decreased triglyceride levels by 22 percent, nearly twice as much as those who ran for the same time.
So you want to get in some cardio on your off days, when your not training!
Lower intensity workouts may control triglycerides better because they use fats as their primary fuel, while high-intensity efforts draw on the quick energy of glucose as well as fats.
So combine the high and low intensity! Aim for 45 mins per day, of exercise! The more the better!
Friday, May 9, 2008
Did you do this yet?
Today we went up Mt.Doug and did sprints and some burpies etc...
The workout was awesome and it was great to have such a great view from the top of the mountain!
It was a achievement for the bootcampers and I am proud that everyone worked hard!
For a similar workout, do this series of exercises:
Everything for 60 secs,
Sprints
Pushups
Situps
Sprints
Rest
Repeat
Repeat that for 10-15min, so use a watch and look at it as you work out!
PS. Stay tuned as I will be releasing an ebook shortly on fitness exercises and ways to burn that stubborn fat!
The workout was awesome and it was great to have such a great view from the top of the mountain!
It was a achievement for the bootcampers and I am proud that everyone worked hard!
For a similar workout, do this series of exercises:
Everything for 60 secs,
Sprints
Pushups
Situps
Sprints
Rest
Repeat
Repeat that for 10-15min, so use a watch and look at it as you work out!
PS. Stay tuned as I will be releasing an ebook shortly on fitness exercises and ways to burn that stubborn fat!
Thursday, May 8, 2008
Don't be SHOCKED when you read this....
A new weight-loss shock therapy treatment is currently being tested at Scripps Clinic Nutrition and Metabolic Research Center in California.
The treatment involves no diet, no exercise, no pills and no surgery.
The first FDA human trial of Entero-Medics V-BLOC therapy is under way.
A device inserted beneath the skin emits electronic impulses that essentially block the signals that tell you you're hungry. It targets the Vagus nerve, which sends hunger signals to your stomach. The device is designed to interrupt the signal with a painless electric shock.
"The stomach is not contracting as much, so you feel full. You're eating less and getting full quicker," said Dr. Ken Fujioka, the lead investigator of the V-BLOC study.
The pacemaker-like device is surgically implanted near a patient's stomach. A belt, worn only during the day under the clothes, signals the device to shut down the stomach's nerve.People must stick with the study for five years and not have ever had gastric bypass surgery. Fujioka said weight loss results are expected to last two years. "What's going to happen at the end of two to three years, we really don't know. It's the first time this is really being studied in humans," Fujioka said. If the therapy is successful and doesn't have serious side effects, the company that designed the device will seek approval from the FDA.
Myself I would be wary of getting the shock treatment, it is always better to have a healthy diet, get your exercise and stay fit!
If you would like more info about Boot Camps in Victoria or info on Personal Training and Nutrition Plans, please visit www.NewImageBootcamp.com
The treatment involves no diet, no exercise, no pills and no surgery.
The first FDA human trial of Entero-Medics V-BLOC therapy is under way.
A device inserted beneath the skin emits electronic impulses that essentially block the signals that tell you you're hungry. It targets the Vagus nerve, which sends hunger signals to your stomach. The device is designed to interrupt the signal with a painless electric shock.
"The stomach is not contracting as much, so you feel full. You're eating less and getting full quicker," said Dr. Ken Fujioka, the lead investigator of the V-BLOC study.
The pacemaker-like device is surgically implanted near a patient's stomach. A belt, worn only during the day under the clothes, signals the device to shut down the stomach's nerve.People must stick with the study for five years and not have ever had gastric bypass surgery. Fujioka said weight loss results are expected to last two years. "What's going to happen at the end of two to three years, we really don't know. It's the first time this is really being studied in humans," Fujioka said. If the therapy is successful and doesn't have serious side effects, the company that designed the device will seek approval from the FDA.
Myself I would be wary of getting the shock treatment, it is always better to have a healthy diet, get your exercise and stay fit!
If you would like more info about Boot Camps in Victoria or info on Personal Training and Nutrition Plans, please visit www.NewImageBootcamp.com
Tuesday, May 6, 2008
How to get in shape...
How to get in shape... that is the million dollar question!
It is always on everyone's mind, how to stay in shape and live a healthy and long life!
I was thinking that not only is it important to be in shape and healthy for ourselves, but also for those around us in our families.
It is important to share memories and fun times for as long as possible, so make sure that you think about your health and also your family members health.
Get out and go for a hike, go camping or swimming with your family this weekend!
Get out of the house, and enjoy the fresh air and get fit as a family!
Workout.....Sprint 30 secs,
Pushups
Sprint 30 secs
Situps
Sprint 30 secs
pushups
Sprint 30 Sec
Situps
Repeat the cycle 4-8 times!
Enjoy!
It is always on everyone's mind, how to stay in shape and live a healthy and long life!
I was thinking that not only is it important to be in shape and healthy for ourselves, but also for those around us in our families.
It is important to share memories and fun times for as long as possible, so make sure that you think about your health and also your family members health.
Get out and go for a hike, go camping or swimming with your family this weekend!
Get out of the house, and enjoy the fresh air and get fit as a family!
Workout.....Sprint 30 secs,
Pushups
Sprint 30 secs
Situps
Sprint 30 secs
pushups
Sprint 30 Sec
Situps
Repeat the cycle 4-8 times!
Enjoy!
Monday, May 5, 2008
Fat Cells Dying......
The new research suggests that your fat cells are constantly dying and replacing themselves. So this means that even after you lose weight you have the same number of fat cells in your body!
In order to keep the weight off the secret is to keep the fat cells small!
In order to keep the fat cells small, you need to exercise, eat right, and make sure to stay in shape and not over indulge on unhealthy foods!
In order to lose weight, you need to work hard! It isn't always easy but work hard and it will pay off!
One awesome way to stay in shape is by adding in my exercises routines, either at bootcamp, or on your own! Use the exercises I outline in my posts and mix it up!!!
Stay healthy and in order to avoid this 
Saturday, May 3, 2008
I was thinking this morning of a motivational photo to share and I came across this picture!
This is a picture of Mt.Doug and the bootcampers pushing their limits and accomplishing a great feat!
It is tough to stay motivated sometimes, so when you feel like you need a pick me up boost, find a picture of you accomplishing something that was important for you and reflect on how that made you feel!
The reflection will help you focus on your new goals and strive to complete the task!
With exercise it is important to stay motivated and think about the positive results that you can and will achieve from living a healthier lifestyle!
This is a picture of Mt.Doug and the bootcampers pushing their limits and accomplishing a great feat!
It is tough to stay motivated sometimes, so when you feel like you need a pick me up boost, find a picture of you accomplishing something that was important for you and reflect on how that made you feel!
The reflection will help you focus on your new goals and strive to complete the task!
With exercise it is important to stay motivated and think about the positive results that you can and will achieve from living a healthier lifestyle!
Friday, May 2, 2008
Fat chance: A diet pill won't make you thin!
I can't get to sleep yet so I thought I would share some of my thoughts!
Mt. Doug was awesome today, we had a lot of fun on the mountain and it was very tough for everyone!
On another note, I was reading about the $222 million spent of diet pills! That number is going to grow to $2 billion by 2016!
In general, the biggest mistake people make in taking diet pills is looking at them as magic bullets.
"People cannot expect a medication to do it for them,” says Gary Foster, director of the Center for Obesity Research and Education at Temple University in Philadelphia. “It’s a 50/50 partnership with the pill being half the equation. Exercise, what we eat and our lifestyle habits … are critical to long-term success.”
We need to worry more about the side effects of taking these weight loss pills! There are a lot of negative side effects and adverse problems from taking weight loss pills!
Instead we need to focus more on eating right and exercising to lose the weight and stay in shape and live a healthy life!
Mt. Doug was awesome today, we had a lot of fun on the mountain and it was very tough for everyone!
On another note, I was reading about the $222 million spent of diet pills! That number is going to grow to $2 billion by 2016!
In general, the biggest mistake people make in taking diet pills is looking at them as magic bullets.
"People cannot expect a medication to do it for them,” says Gary Foster, director of the Center for Obesity Research and Education at Temple University in Philadelphia. “It’s a 50/50 partnership with the pill being half the equation. Exercise, what we eat and our lifestyle habits … are critical to long-term success.”
We need to worry more about the side effects of taking these weight loss pills! There are a lot of negative side effects and adverse problems from taking weight loss pills!
Instead we need to focus more on eating right and exercising to lose the weight and stay in shape and live a healthy life!
Lose Weight Workout!
I am excited that my bootcampers are going to be going to the Mt.Doug hill today to do the hill workout!
It will be fun but very challenging for the bootcampers! The workout is definitely going to burn a ton of calories and get the bootcampers in awesome shape for the summer!
A great alternative workout, run for 4 min, 50 pushups, 100 situps, run for 4 mins!
Have fun with this workout and as always, eat healthy and train hard!!!
Your fitness coach,
Arran
It will be fun but very challenging for the bootcampers! The workout is definitely going to burn a ton of calories and get the bootcampers in awesome shape for the summer!
A great alternative workout, run for 4 min, 50 pushups, 100 situps, run for 4 mins!
Have fun with this workout and as always, eat healthy and train hard!!!
Your fitness coach,
Arran
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